Pecasaurus Rex Full-Body 3-a-Week

Each lift feeds into the other the next week:

Back Extensions into RDL's.
Close-Grip Larsen Bench Press into Bench Press.
Weighted Neutral Paused Pull-ups into Super-Wide Weighted Pull-ups. 

Simple Compound Progression: Up the weight by 10 lbs on compounds when hitting the top end of the rep scheme
Ex: 205lbs x 10 → 215 lbs x 5 on Bench Press 

Simple Isolation Progression: Up the weight by 5 lbs on compounds when hitting the top end of the rep scheme 
Ex: 100lbs x 12 → 105 lbs x 8 on Strict Curls

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Extension

High Bar Squat (Barbell)

Close-Grip Larsen Press

Ape Index Wide Weighted Pull-Ups

Standing Behind Neck Shoulder Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Decline Sit Up (Weighted)

Seated Calf Raise

Lying Leg Curl

Romanian Deadlift (Barbell)

Bench Press (Paused)

Weighted Neutral Grip Pull-Up (Paused)

AD Press

Seated Wide-Grip Row (Cable)

Preacher Hammer Curls

Dual-Rope Pushdowns

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Paused Weighted Dips

Clavicle Underhand Lat Pull-Down

Overhead Press (Barbell)

Face Pull

Pullover (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Incline Hammer Curls 

Decline Dumbbell Extensions

Incline Curl (Dumbbell)

Weighted Knee Raises

Standing Calf Raise

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